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Kendi Ethier
Juliette Vilot
Stephen Sagarin
Bob Luhmann
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After each burpee, I had to jump from 45#plate on 6" box to reach the bar! Did kips.3 rounds of: 20 Burpee Pull Ups 20 Front Squats, 65 lbs 20 Box Jump (20 In.)s -
Babying foot. Building back up. 3 rounds, 20 reps each.3 rounds of: Run, 400 m 20 Box Jumps, 18 in 20 Wall Balls, 12 lbs
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First time doing 14# ball, 5 rounds, 20 reps. Last time was 3 rounds, 12# ball, 30 reps. Goal...RX Kelly, soon! (maybe on a cooler day -- air was h-e-a-v-y and hot today at noon!)5 rounds of: Run, 400 m 20 Box Jumps, 20 in 20 Wall Balls, 14 lbs
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full squat cleans!Sets 1 Clean & Jerk | 75 lbs 1 Clean & Jerk | 80 lbs 1 Clean & Jerk | 85 lbs 1 Clean & Jerk | 90 lbs 1 Clean & Jerk | 95 lbs 1 Clean & Jerk | 100 lbs 1 Clean & Jerk | 105 lbs
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NOT A 100# PR, a 5# PR. However, what a relief...after 2 years of attempts to beat 95#. Thanks Coach Mike for your encouragement! Today's 5# was long in coming!Sets 1 Clean & Jerk | 55 lbs 1 Clean & Jerk | 65 lbs 1 Clean & Jerk | 75 lbs 1 Clean & Jerk | 85 lbs 1 Clean & Jerk | 90 lbs 1 Clean & Jerk | 95 lbs 1 Clean & Jerk | 100 lbs
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Sets 1 Hang Squat Clean | 35 lbs 1 Hang Squat Clean | 40 lbs 1 Hang Squat Clean | 45 lbs 1 Hang Squat Clean | 50 lbs 1 Hang Squat Clean | 55 lbs 1 Hang Squat Clean | 65 lbs 1 Hang Squat Clean | 70 lbs
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5 Dumbbell Deadlifts 12 lbs 5 Dumbbell Hang Cleans 12 lbs 5 Dumbbell Push Presses 12 lbs 5 Dumbbell Squats 12 lbs 5 Dumbbell Deadlifts 15 lbs 5 Dumbbell Hang Cleans 15 lbs 5 Dumbbell Push Presses 15 lbs 5 Dumbbell Squats 15 lbs 5 Dumbbell Deadlifts 20 lbs 5 Dumbbell Hang Cleans 20 lbs 5 Dumbbell Push Presses 20 lbs 5 Dumbbell Squats 20 lbs 5 Dumbbell Deadlifts 20 lbs 5 Dumbbell Hang Cleans 20 lbs 5 Dumbbell Push Presses 20 lbs 5 Dumbbell Squats 20 lbs 5 Dumbbell Deadlifts 20 lbs 5 Dumbbell Hang Cleans 20 lbs 5 Dumbbell Push Presses 20 lbs 5 Dumbbell Squats 20 lbs
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Phew!5 Dumbbell Deadlifts 12 lbs 5 Dumbbell Hang Cleans 12 lbs 5 Dumbbell Push Presses 12 lbs 5 Dumbbell Squats 12 lbs 5 Dumbbell Deadlifts 15 lbs 5 Dumbbell Hang Cleans 15 lbs 5 Dumbbell Push Presses 15 lbs 5 Dumbbell Squats 15 lbs 5 Dumbbell Deadlifts 20 lbs 5 Dumbbell Hang Cleans 20 lbs 5 Dumbbell Push Presses 20 lbs 5 Dumbbell Squats 20 lbs 5 Dumbbell Deadlifts 25 lbs 5 Dumbbell Hang Cleans 25 lbs 5 Dumbbell Push Presses 25 lbs 5 Dumbbell Squats 25 lbs 5 Dumbbell Deadlifts 30 lbs 5 Dumbbell Hang Cleans 30 lbs 5 Dumbbell Push Presses 30 lbs 5 Dumbbell Squats 30 lbs
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21-15-9 reps of: Handstand Push-up (box), 24 in Pull-up (red band)
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Sets 3 Push Press | 65 lbs 3 Push Press | 70 lbs 3 Push Press | 75 lbs 3 Push Press | 80 lbs 3 Push Press | 85 lbs
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Sets 10 Front Squats | 35 lbs 10 Front Squats | 45 lbs 10 Front Squats | 50 lbs 10 Front Squats | 55 lbs 10 Front Squats | 65 lbs
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Workout was a 5k - ran with JoInterval Run, 1.5 mi | 17:58
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5 rounds of: Run, 400 m 15 Overhead Squats, 35 lbs
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Walking Lunge, 100 ft 50 Push-up (hand release)s 50 Double Unders 25 Knees To Elbows Rope Climb, 17 ft 50 Box Jump (20 In.)s 25 Overhead Squats, 35 lbs Pull Up (L), 1 min 50 AbMat Sit-ups
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Sets 10 Front Squats | 35 lbs 10 Front Squats | 45 lbs 10 Front Squats | 50 lbs 10 Front Squats | 55 lbs 10 Front Squats | 65 lbs
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Sets 10 Front Squats | 45 lbs 10 Front Squats | 55 lbs 10 Front Squats | 65 lbs 10 Front Squats | 75 lbs 10 Front Squats | 85 lbs
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rowed 500 meters instead of running5 rounds of: 14 Pull-ups 14 Ring Dips Run, 400 m
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21 Dumbbell Snatch (one arm - R)s, 15 lbs Dumbbell Lunge, 60 ft 21 Dumbbell Snatch (one arm - L)s, 15 lbs Dumbbell Lunge, 60 ft 15 Dumbbell Snatch (one arm - R)s, 15 lbs Dumbbell Lunge, 60 ft 15 Dumbbell Snatch (one arm - L)s, 15 lbs Dumbbell Lunge, 60 ft 9 Dumbbell Snatch (one arm - R)s, 15 lbs Dumbbell Lunge, 60 ft 9 Dumbbell Snatch (one arm - L)s, 15 lbs Dumbbell Lunge, 60 ft
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blue band for ring dips21-15-9 reps of: Clean, 45 lbs Ring Dip
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Some where in those 25 L Pullups they turned into something else altogether.Walking Lunge, 100 ft 50 Push-up (hand release)s 150 Jump Rope (Singles)s 25 Knees To Elbows Rope Climb, 17 ft 50 Box Jump (20 In.)s 25 Overhead Squats, 35 lbs 25 Pull Up (L)s 50 AbMat Sit-ups
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Wanted to do 45# on the OH squat, but arms were toast from the 5 rope climbs which were a PR - never did that many before. Took time to get arms out of numbness after ropes to do the OH squat at 35#. L pull up was supposed to be 25 reps, but that will be in another life :) Did 1 minute hold instead...sortakinda an L. Was able to string together 4 k2e for 4 sets, then went to doubles and singles.Walking Lunge, 100 ft 50 Push-up (hand release)s 50 Double Unders 25 Knees To Elbows Rope Climb, 17 ft 50 Box Jump (20 In.)s 25 Overhead Squats, 35 lbs Pull Up (L), 1 min 50 AbMat Sit-ups
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Grrreat Sunday fun! Worked in teams of 3. Mike B., Mike G and I were the 3 Muskateers. Coach Mike decided he was Goofy! I think I was Donald Duck and Mike G was Mickey Mouse. Time was 17:02.100 Push-up (hand release)s 150 Overhead Squats 45 lbs 100 Burpee Medball Tosses 20 lbs 150 Split Jumps
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ONLY DID ONE ROUND, JUST BACK FROM WEEK OFF DUE TO ALLERGIES4 rounds of: 27 Box Jumps, 24 in 20 Burpees 11 Squat Cleans, 45 lbs
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21 Dumbbell Snatch (one arm - R)s, 20 lbs Dumbbell Lunge, 60 ft 21 Dumbbell Snatch (one arm - L)s, 20 lbs Dumbbell Lunge, 60 ft 15 Dumbbell Snatch (one arm - R)s, 20 lbs Dumbbell Lunge, 60 ft 15 Dumbbell Snatch (one arm - L)s, 20 lbs Dumbbell Lunge, 60 ft 9 Dumbbell Snatch (one arm - R)s, 20 lbs Dumbbell Lunge, 60 ft 9 Dumbbell Snatch (one arm - L)s, 20 lbs Dumbbell Lunge, 60 ft
